The Autumn Blues
Some people can’t wait for the lovely colors, cooler weather, and cozy sweaters of autumn. In fact, fall is Americans’ favorite time, the season of choice for about 30 percent of us, according to a recent Yougov poll. But for a minority of others, the transition from summer creates
worry, fear, and worse. We often hear about the short, cold days of winter causing what is known as seasonal affective disorder. But according to Carrie Landin, a psychologist with the University of Colorado Health Integrative Medicine Center, a significant number of people actually experience autumn anxiety.
For some people, autumn anxiety is triggered by environmental factors similar to what happens in winter: Decreases in daylight touch off chemical changes in the brain. “Less daylight leads to lower levels of serotonin, norepinephrine, and dopamine, the neurotransmitters that control our emotions,” says Kimberly Asner-self, associate professor in clinical mental health counseling at Touro College’s School of Health Sciences in New York. “As these neurotransmitters drop, the body responds by increasing levels of cortisol, the hormone released in situations where we perceive threat.” The result can be increased anxiety, difficulty sleeping, and depression.
But it’s not just increasing darkness that can cause these symptoms. For people who feel this way every year, some of the reaction is psychological—landin calls it anticipatory anxiety. “When we know there’s the potential for stress ahead, we tend to anticipate the problems, feeling anxious before they even happen,” Landin says.
The fall features more than its fair share of impending events: back to school at the beginning of the season and family get-togethers toward the end. Mayra Mendez, a psychotherapist, marriage and family therapist, and program coordinator of mental health services at Providence Saint John’s Health Center in Santa Monica, California, suggests identifying your personal triggers and making a plan to manage them before they feel overwhelming. For instance, if you’re concerned about family issues and holiday parties, decide in advance that it’s perfectly OK to say no to some of them. If fall’s stricter work and school schedules have you anxious, counterschedule regular breaks and vacations to look forward to.
Finally, even as you proactively address the situations you dread, find ways to embrace the present moment. Remember: While autumn may throw you a few tricks, there are plenty of treats to be found too.